MuscleandHealth.OrgWeight Lifting and Muscle Building leads to a better quality of life.
Build Muscle to Look and Feel Better!
Build Muscle to Look and Feel Better!
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Weight lifting routines, muscle building workouts, and weight lifting supplements. Learn how to build muscle by weightlifting.
A 100% FREE web site! No registrations, sign ups or log ins required to obtain access to all your muscle building needs.Beginner, intermediate and advanced weight lifting plans.
The Latest in How to Build Muscle, Muscle Building and Weight Lifting |
This is How to Build Muscle Mass Phase 3My ADVANCED Weight Lifting Routine is now available! And, AS PROMISED, completely FREE. No sign ups, registrations or email addresses required. To reap the full benefits of your efforts, you should start with Phase 1 and make the jump to Phase 2 when your body and if your mind says so.But for those that have decided that muscle building is a life style they identify with the Phase 3 plan is now uploaded. As weight lifting routines go, it's not complicated, just demanding and effective, if you have learned the principals of the first 2 phases. There is more info to come, relative to exercise descriptions, modifiers and so on. But the "meat" (I love making protein references) is here. Are You a Phase 3 Weight Lifter? |
New! July 1st
There are just certain truths that you need to know. First, having abs that show is NOT about exercise, but diet.
Second, working your abs is NOT about using gizmo's and things purchased from late night info-mercials.
Lastly building abs is NOT about sit ups and crunches.
This is the single best move for ab training, but my core work centers around bridges and planks. Check this out from Mens Health for variations on how to make planks easier or HARDER! YES!
Weight Lifting Routines: A Harder Core Challenge
There are just certain truths that you need to know. First, having abs that show is NOT about exercise, but diet.
Second, working your abs is NOT about using gizmo's and things purchased from late night info-mercials.
Lastly building abs is NOT about sit ups and crunches.
This is the single best move for ab training, but my core work centers around bridges and planks. Check this out from Mens Health for variations on how to make planks easier or HARDER! YES!
New! July 1st
Ultimate How to Get Ripped GuideThe fastest way to look muscular is to get lean. People with average muscle mass look great if they are cut. But nothing looks better than seeing the clean lines of hard muscle. The number one most popular fitness goal is chiseled abs, but really everything looks better when you’re ripped. Here’s how to do it.First, let’s define “ripped” in realistic terms. Anything at or less than..... Ultimate How to Get Ripped Guide |
New! June 30th
To get some of my eating strategies, daily eating patterns, and this delicious low calorie protein loaded, fat burning, easy to make smoothie recipe, visit:
MuscleandHealth Blog
Weight Lifting Routines: My Eating to Get Lean Strategies - Protein Smoothie for Fat Loss
I am still currently on a mission to get leaner. I have been at it now for 60 days. Hows it going? Well, how does a 2 inch SMALLER waist and 14 lbs (though I could not care less about the "weight loss number") leaner sound?To get some of my eating strategies, daily eating patterns, and this delicious low calorie protein loaded, fat burning, easy to make smoothie recipe, visit:
MuscleandHealth Blog
New! June 26th
How Can I Get More Definition In My Biceps?
I've said before that warm weather fires men up to look good with their shirts off. So lot's of focus on fat loss and arm workouts.
If definition is your objective for any body part, it comes down to diet and fat burning. Even for your arms. As you might expect, we feel the best form of fat burning exercise takes place with weights in your hands. One of the best ways to make every body part look bigger is to actually make it smaller. As in leaner. 18" arms covered with a layer of fat could curl 65 lbs. You would be strong for sure. Those same arms with less fat might be only 17", you would still be able to curl 65 lbs, but how much better do you think they would look doing it? Leaner arms really make your triceps more noticeable. No matter how big your arms are, as they hang down in their normal, un-flexed position, if you don't see the the "V" in your tri's, your arms look bad. If you are trying to get those bicep veins to pop (and who isn't!) incorporate This Move into your workout. But remember: It really comes down to diet. Obvious Bonus Tip: The best and fastest way to burn 300 calories, is to have NOT eaten it in the first place! |
New! June 26th
So the honest answer to this question is that it depends.
It is widely accepted that protein provides the building blocks necessary for your muscles to grow, therefore who needs more protein, a 12 year old soccer player or a 25 year old weight lifter?
Is Protein Supplementation Necessary to Build Muscle?
Is Protein Supplementation Necessary to Build Muscle?
This website is about learning how to build muscle by weight lifting. I give you a path to follow that has worked for me, and I think will work for everyone. I believe in certain bodybuilding truths.So the honest answer to this question is that it depends.
It is widely accepted that protein provides the building blocks necessary for your muscles to grow, therefore who needs more protein, a 12 year old soccer player or a 25 year old weight lifter?
Is Protein Supplementation Necessary to Build Muscle?
New! June 24th
Do More Pull-ups - How To Create A Dedicated Plan To Blast Your Pull-up Count(and while at it build your biceps the CORRECT way if you are a relative beginner!)Usually when someone is measuring up your strength, the first question out of their mouth is "How much you bench?" Now while the bench press gets all the glory and attention when in comes to strength, a lot of fitness experts will tell you that pull-ups actually are the true measure of your fitness. I agree. Pull-ups require explosive strength in your back, arm, and core muscles but also high levels of endurance. Let's get it straight, everyone can bench something, but not everyone can do a pull-up. |
New! June 23rd
When most people hear the term Muscle Building Supplements, steroids and Barry Bonds (why it isn't Marian Jones I can't explain) come to mind.
But then most people are over weight, out of shape and not sure what to do about it.
For 99.9% of people who build muscle, supplements are Creatine and protein. And protein is amino acids. And people who build muscle are women almost as often as they are men. Or at least it SHOULD be that way. Ladies you need protein as much as men and this article will explain it all.
Muscle Building Supplements: Amino Acids: A Girl's Guide
The building blocks of protein can also be the building blocks of all your workout goals
When most people hear the term Muscle Building Supplements, steroids and Barry Bonds (why it isn't Marian Jones I can't explain) come to mind. But then most people are over weight, out of shape and not sure what to do about it.
For 99.9% of people who build muscle, supplements are Creatine and protein. And protein is amino acids. And people who build muscle are women almost as often as they are men. Or at least it SHOULD be that way. Ladies you need protein as much as men and this article will explain it all.
New! June 23rd
Muscle Building Supplements: Benefits of Whey ProteinsWhey Protein is an excellent protein choice for individuals of all ages who value the role of a healthy diet in helping to maintain and improve their health. Whey Protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.Benefits of Whey Proteins |
New! June 22nd
Here's my view, to be effective creatine HAS to be taken with sugar. That means you WILL gain weight. Part of the idea is that the extra energy creatine gives you allows more intense training, so that weight gain is even more muscle. It never seemed to work that way for me.
But that's me. I have very large friends who will not enter a gym without slamming creatine. Period. For them it work's and work's BIG.
I am currently cutting. So my energy level is starting to wane. I am going to try creatine, AGAIN, to see if my current willingness to reduce calories, can allow me to cut a few more, to allow creatine to give me the energy boost, and NOT the weight gain. Here's your "everything creatine" source:
Creatine: Side Effects, What it is, What it Does
Weight Lifting Supplements: Creatine Side Effects, What it is, What it Does
Behind protein, Creatine is the next most widely used muscle building supplement. I take A LOT of protein. My thoughts on creatine? Well, I don't use it. Should you?Here's my view, to be effective creatine HAS to be taken with sugar. That means you WILL gain weight. Part of the idea is that the extra energy creatine gives you allows more intense training, so that weight gain is even more muscle. It never seemed to work that way for me.
But that's me. I have very large friends who will not enter a gym without slamming creatine. Period. For them it work's and work's BIG.
I am currently cutting. So my energy level is starting to wane. I am going to try creatine, AGAIN, to see if my current willingness to reduce calories, can allow me to cut a few more, to allow creatine to give me the energy boost, and NOT the weight gain. Here's your "everything creatine" source:
Creatine: Side Effects, What it is, What it Does
New! June 22nd
Weight Lifting Routines: All-In-One-Shoulder and ArmsThe perfect series of moves for biceps, delts, and triceps, when you're short on time.
This is a variation on one of my favorite moves the "Arnold Press" (and yes, it was invented by THAT Arnold). This combination move adds a triceps extension to it. Check out
this 45 second video for a nice visual "how to".What I do is eliminate the triceps part and take a seat to reduce body sway. This way I can go much heavier and get a real nice pump for biceps and as a finisher to delts. It should be done near the end of a training session because combining the curl with the overhead press means less weight than I would use for presses only. It's a "finisher" for me. But a VERY good one! |
How to Build Muscle by Weight Lifting - Phase 1Building Muscle Phase 1 |
Are You A Phase 2 Weight Lifter?Muscle building is a continuum. There is no “end” to it. No matter who you are, you can have more muscle than you do. You can be more fit than you are.It has nothing to do with AGE, sex or most importantly, your current physical state.
Arnold back then would be a midget compared to Ronnie Coleman today. There simply stated is no comparison. So, of course, people today look at Coleman and repeat “how can anybody be any bigger and better?” I can only imagine what pro’s will look like 25 years from now! The point is that if the best built men in the world can still build more muscle, safe to say anyone can. Are You A Phase 2 Weight Lifter? Are You a Phase 3 Weight Lifter? |
This Months Most Popular Weightlifting Supplement
Optimum 100% Whey Protein, 2 Lbs.- $21.99
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Like its predecessors, this canister of ON 100% Whey Gold Standard contains Optimum Nutrition's proprietary blend of...
* Microfiltered Whey Protein Isolates
* Ion-Exchange Whey Protein Isolates
* Ultrafiltered Whey Protein Concentrate
* HydroWhey Hydrolyzed Whey Peptides
From: Bodybuilding.com
The 5 Most Common Muscle Building MistakesThe first and probably the most common is doing too many reps. If doing a lot of reps was the way to build size wouldn’t carpenters have arms like Arnold did? Or wouldn’t marathon runners have huge legs? Only doing high rep (anything over 8) work outs will NEVER allow you to add size and mass. Secondly most people do not use enough weight. This is partially because of the high rep counts they do. The idea of “lifting big to get big” seems so obvious, yet few do it. Who is bigger and stronger, the person who lifts 500 lbs once or the person who lifts 100 lbs 5 times? They both move 500 lbs of weight, but the mass building effect of each is totally different. You will never add mass or get stronger if you don’t try lifting weight amounts that you presently can’t! How does anybody ever think their muscles will grow to handle loads that they never try to lift? It is the essence of muscle building! Thirdly, most people lack the workout routine necessary to build muscle. The workouts they do seem to have no rhyme or reason. Building muscle requires a plan. Your workouts should follow that plan. You can not show up at the gym and begin doing stuff and expect it to have a positive effect on your physique. Until you adopt a muscle building plan and stick to it any gain you get will be by sheer effort and luck. The fourth common error I see is you can not, efficiently build mass and lose weight/fat at the same time. One, the other, but most likely both, will fail. This means lifting for mass gains and doing a lot of cardio exercise simultaneously will undermine your efforts. And not why you think. It has nothing to do with calorie burn. Adding muscle to your body requires a MAXIMUM effort in the weight room. If you have the energy to do a bunch of cardio before or after your lifting, then you left mass building in the gym. You should be physically spent after a muscle building session. And most definitely don’t dilute a lifting session by doing cardio first. The last common mistake I see people make is related to the previous one. Some people try to make the case that cardio workouts done on non-lifting days is the answer to the above problem. I will say it’s better than doing it the same day, but the truth really is that you need to rest 100% on your non-lifting days because it is on these days that your muscles actually do their growing. Allowing your muscles to recover is the only way you are strong enough to go back in the gym and lift more than you did before. Which is what muscle building is all about, isn’t it? |
This Months Featured Weightlifting Supplement
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Visitor's Top Choices: The "Best Of" MuscleandHealth |
Add 2 Inches to Your Arms
I have written two of the most read and copied arm articles to hit the internet in a while (Google the titles and see):How to Get Big Arms
How to Build Muscle for Bigger Arms
so I feel I know a good arm workout when I see one. Check out this muscle building arm workout from 2006 Add 2 Inches to Your Arms from the Men's Health archive, complete with nine video demonstrations. It emphasizes the basics, which just happens to be what works. Good stuff!
The Secret to a Flat Stomach for the Middle AgedThere's nothing less appealing than having your belly hang over your belt. Hence there is nothing more appealing then having a flat stomach. Especially as you age. Fair or not, it's the physical characteristic that immediately indicates your life style and it’s no surprise that it’s #1 on everybody’s hit list. So how do middle aged folks get the “washboard” look?The Secret to a Flat Stomach for the Middle Aged |
How Much Protein Do You Really Need to Build Muscle
I can not believe the amount of misinformation there is on this topic. Depending on your source you will read everything from the governments RDA of .36 gram per pound of body weight, to some bodybuilding sites that go as high as 2 grams per pound and everything in between. The answer is “in between”.But there is more to it than that. Once you have a little understanding it’s quite simple to figure out the right amount of protein that YOU need to add lean muscle mass.......
How Much Protein Do You Really Need to Build Muscle
Double Your Bench!
Phase 3 Lifters Only! This is a very advanced routine!A headline like that gets peoples attention and implies "do this" and achieve the result now. WRONG! Serious lifters know this kind of hype is just that, hype. But they also know with the right muscle building plan, doubling your bench press is not only attainable but ultimately expected. This routine will help you get to this very specific goal much quicker than following your present chest routine. It's designed by power lifters for the specific purpose of becoming stronger in the chest. I use it for a month at a time as a "shock treatment". Know right now that to do this routine AND train other muscle groups you will need to be training 6 times a week. You have been WARNED! Double Your Bench |
Weight Lifting Routines: How Much Rest to Take Between Sets
Weight lifting routines are comprised of the exercises you’ll do combined with the amount of sets and reps. But there is another component and it might just be the most important. How much time to rest between each set.If you read each of my three muscle building plans, you will see that I offer a recommended number of sets and reps per set, but make no mention of the time to rest between each set. I DO give a time frame for how much rest to take between each workout and body part. Why do you suppose that is?
How Much Rest to Take Between Sets
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This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
